Caprese Salad

By Kirsten Maxwell June 29, 2023 31 mins read 100 Views

Caprese Salad, which boasts the colors of Italy's flag, is one of the easiest, prettiest and tastiest salads to make. This summer salad is made with fresh mozzarella, red tomatoes and green basil. You'll also need robust olive oil, salt and pepper.

Photo credits: Mariam Hamdy

In a perfect universe, we'd all get to enjoy an Insalata Capresewhile we sipped on Limoncello, or an Aperol Spritz, on a balcony overlooking the Mediterranean Sea on Capri. This colorful salad is made up of sun-kissed tomato, fresh mozzarella and fragrant basil.

You don't need to go to Capri in order to enjoy an exquisite Caprese Salad. You can create an authentic Caprese Salad at home using a few easy-to-find ingredients in under 30 minutes.

Use the finest ingredients to make it taste as good as possible. You can start by buying the best tomatoes of summer, extra virgin Italian olive oil and freshest mozzarella. It's that simple!

Table of Contents

Caprese Salad: History
Caprese Salad Ingredients
Caprese Salad Recipe
Caprese Salad Recipe Tips
Caprese Salad Variations
What to serve with Caprese Salad
Simple Salad Recipes
Caprese made with real Italian EVOO
Caprese Salad Recipe

History and Recipe of Caprese Salad

"Caprese", literally translated, means "from Capri." Capri is a small island in the Mediterranean Sea located just off the southern Italian coast near Naples. Caprese is a popular Italian dish, but the history behind it is not as clear.

According to a popular story, it was invented at the Hotel Quisisana in 1920. According to legend, it was made first for Filippo Tommaso Marinaetti, the French-Italian father of Futurist Movement and poet.

Marinetti was known to criticize southern Italian cuisine (think pizza and pasta! Marinetti was said to be critical of traditional southern Italian food (think pasta and pizza! When he visited the Island and was served a salad composed of overlapping tomato slices, milky white cheese, and sweet basil, he loved it as much as everyone else.

This Caprese Salad recipe has been a favorite in Italian cuisine for more than a hundred years.

Caprese Salad Ingredients

Caprese Salad is all about the color and using fresh ingredients that are in season. It is best to make this salad in the summer, when tomatoes are ripe and flavorful. What you will need is:

Ripe tomato: The preferred tomato in Italy for Caprese is cuore de bue. It's heavy and has a lot of umami flavour. The same sensation can be captured by a good heirloom tomato or salad tomato. Salad tomatoes include Beefsteaks, Red Brandywines, Cherokee Purples, and other rich, juicy tomatoes. Farmers markets in the summer are great places to find ripe and flavorful tomatoes.
Mozzarella:Fresh milk mozzarella from cows, also known as Fior di latte, is used in the Caprese Salad. The cheese is made near Sorrento and Capri. You should look for mozzarella balls that are packed in brine, rather than the vacuum-sealed ones which can be dry and rubbery. Check the date of packing and the expiration date. Fresh mozzarella is the best.
Fresh Basil:Look out for leaves with a deep, emerald-green color. The best leaves are young, small, and tender. They have a sweet aroma and flavor.
Olive Oil: Investing in high-quality, extra-virgin oil like Nocellara Italiano is a smart investment. You should look for an oil that has been harvested recently (within the last year). It should have a fresh, grassy taste with notes of artichokes, tomatoes and other vegetables.
Sea Salt: Fine or flaky salt of the sea will work. Sometimes I like to use both - fine salt for the tomato and flaky salt as an extra texture.
Black Pepper:This optional addition is common in southern Italy. Just a tiny bit of black pepper can be sprinkled on the salad when serving to bring out the spice aroma.

How To Make Caprese Salad

When you're essentially arranging delicious ingredients on a platter, it's difficult to call this recipe. Details are important. To get it right, follow these steps! To serve 4-6 people:

Drain the cheese. Set two (8-ounce) mozzarella balls on a kitchen towel or clean paper towels and let them sit for 15 minutes. Then, slice the cheese to 1/4 inch thick. You don't want them to be completely dried--you just want a soft, milky texture.
Slice tomatoes. First, remove the stems from 2-3 large or medium ripe tomato. Then slice them crosswise into slices of about 3/8-inch thickness. You want to make them slightly thicker. Sprinkle salt on the cutting board.
Arrange the mozzarella and tomatoes on a platter. Overlap the tomatoes and mozzarella alternately. Line the slices along the middle of an oval or rectangle plate. If you are using a round dish, place the slices in a circular pattern and top with a tomato slice.
Add basil. Tuck the whole basil leaves in between the slices.
Sprinkle your salad with extra virgin olive oil. Use only the best olive oil. Add 3-4 tablespoons of oil to make the flavor stand out. Add a little black pepper to the top, and allow the salad to rest for no more than 5-10 minutes to let the juices mix.
Sprinkle a pinch of flaky sea salt on top of the salad before serving. Although this step is optional, I prefer its texture. Sprinkle a small amount of flaky salt on top just before serving the salad. Serve right away.

Caprese Salad Recipe Tip

It's easy to make this simple salad, but you can tweak it to get the best taste. Here are some tips on how to make the best Caprese:

Caprese should be made just before serving. Caprese is not a salad that can be made ahead. You will compromise the texture of cheese and tomatoes if you refrigerate the salad. Also, the tomato juice and milk in the bottom of the serving dish may be a mess. Let it rest for a few moments after assembling.
Remove the chill. The ingredients for Caprese should be at room temp. Tomatoes should never be kept in the refrigerator as it can damage their texture and flavor. Remove the mozzarella from the fridge 1 to 2 hours prior to serving the salad. This will allow it to reach room temperature.

Variations of the Caprese Salad

Caprese salad is popular and has many variations. Some of these include versions with pesto or balsamic dressing.

Caprese is a great example of less being more. You won't have to add any extra flavors if you use pristine ingredients. Here are some fun ways to create variations of the Caprese recipe without compromising its integrity:

Add color with a variety: Sometimes I use a mixture of tomatoes -- green, yellow, orange, red and purple. I like to halve cherry tomatos and place them on the plate in different places.
Swap buffalo mozzarella. Southern Italy has water buffalo farms where the best buffalo mozzarella in the world is produced. This tangy, spongy cousin to cow's-milk mozzarella can be used as a substitute for Fior di latte.
Use Burrata: Originating in Puglia and a combination of cream and mozzarella, burrata was originally produced there. Burrata cannot be sliced neatly, because the creamy interior will spill out when you cut it open. You can arrange tomato slices around the burrata and place it in the middle of the plate. Scoop the burrata with a small spoon. You can also scoop out the center cream and place it on top. This is not a traditional dish, but it's delicious.
Add summer fruits: Ripe stone fruit like nectarines and peaches, as well as ripe summer fruit such as nectarines or peaches, will work perfectly in a Caprese Salad. Slice the tomato and mozzarella into thin slices and alternate with wedges of fruit. You can also arrange the wedges into a spiral pattern in the middle of the plate.

Caprese Salad: What to serve with

Sometimes, on hot summer evenings, all I want is a Caprese Salad with some good bread (brzuchetta) or crusty bread. This Caprese recipe is also a delicious appetizer, side dish or light entree.

As a side dish or appetizer, you can serve shrimp like Easy Shrimp Scampi, or Easy Mediterranean Shrimp Kebobs to match the Caprese’s light, fresh, summery feel. Or, go for a classic Italian pasta, like Linguine alle Vongole or Cacio e Pepe for a heartier meal.

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Caprese made with Italian EVOO

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Caprese salad

This is my favorite Caprese Salad, where ingredients are the stars and little else is needed. All you need are fresh ingredients. Ripe, flavorful tomatoes from summer, creamy mozzarella cheese, fragrant basil and your best oil. Rest is easy.

Salad Course

Cuisine Italian

Diet Vegetarian

Prep Time: 20 Minutes

Resting Time: 5 minutes

Total Time 25 Minutes

Servings people

Calories 90.4% Kcal

Author Domenica Maretti

Ingredients

2 8 ounce balls of whole milk mozzarella in brine
2 pounds ripe salad or heirloom tomatoes (such as Beefsteak, Big Boy, or Purple Cherokee)
Fine sea salt
1 handful basil leaves (smaller, more tender stems preferred)
3 tablespoons best-quality extra-virgin olive oil
Freshly Ground Black Pepper
Flaky sea salt (optional)

Instructions

Drain the mozzarella. Remove the mozzarella balls from the brine, and drain them on a kitchen towel or paper towel for 15 minutes. Slice the mozzarella into slices that are 1/4 inch thick.
Slice the tomatoes. Using a serrated blade, cut the stem off. Slice the tomatoes about 3/8-inch thick. They should be slightly thicker than mozzarella. You will need 12 slices (not including the ends). Discard the ends, or eat them for a snack. Sprinkle fine sea salt over the slices on the cutting board.
Layer the salad. Arrange the mozzarella and tomatoes on a plate, slightly overlapping. Add basil leaves to the salad by tucking them between the tomato slices and arranging or scattering more on top.
Season: Sprinkle a little pepper and olive oil on the salad. Let the salad sit for a few minutes, no more than five to ten. Sprinkle a pinch (optional) of flaky salt over the salad just before serving. Serve immediately.

Notes

Buy tomatoes of the same size or smaller than the mozzarella balls. The salad will look more appealing.
Allow the mozzarella to come to room temperature before serving if you have time. Room temperature brings out the delicate flavor of mozzarella.
Caprese is not a salad that can be made ahead. You can't make it ahead and then refrigerate. The texture of the tomatoes and cheese will be compromised.
Let it rest for a few moments after assembly.
Browse our shop for quality Mediterranean ingredients such as olive oil, honey, jams, and spices.

Nutrition

Carbohydrates: 5.9g

The Mediterranean Dish first published the post Caprese Salad.

By: Domenica Marchetti
Title: Caprese Salad
Sourced From: www.themediterraneandish.com/caprese-salad/
Published Date: Thu, 29 Jun 2023 12:00:00 +0000

Frequently Asked Questions

What is a Mediterranean diet's best fruit?

Fruits commonly found in the Mediterranean Diet include apples, oranges, grapes, melons, pears, figs, dates, and berries. Think of adding fresh fruits to breakfast ideas like smoothie bowls or parfaits for added nutrition. Greek yogurt can be spread on toast with dates and topped with some honey. Fresh fruit slices over salads can add flavor and nutrition to meals, and can satisfy sweet taste cravings. Healthy snacks that are part of the Mediterranean Diet include nuts and seeds such a almonds, pistachios, as well as dark chocolate moderately for additional antioxidants. Discover the diverse local foods that are considered to be staples in Mediterranean countries and enjoy the rich flavors of this ancient diet.

What foods are not permitted on a Mediterranean-style diet?

A Mediterranean diet excludes certain food groups, including all processed foods, added sugar, and unhealthy fats. Certain foods shouldn't be eaten to maintain the health benefits associated with this dietary pattern. While these foods may be acceptable as part of a healthy diet plan, it is not recommended that you consume them all the time.

Whole-grain breads and starches (such as white bread, sugary breads, and other highly processed baked goods) are not allowed on a Mediterranean food plan. These items can quickly be absorbed into your body as sugars, which may cause weight gain. Additionally, they have few vitamins and minerals to offer compared to whole grain options like quinoa or millet.

Other forms of sugar also fall into this category. As such, limit your intake soda, tea with additional sugars, and juices. These sweetened drinks won't support weight control or healthy nutrient profiles.

When it comes to meats, red meats and processed meats should not be included in any version of a Mediterranean-style meal plan. Red meats and processed foods are high in saturated fats, which raises cholesterol levels and increases the risk of developing heart disease. Nitrates found in processed lunchmeat can raise cancer risks because they are linked to cell damage responses and may be harmful to cells. Dairy products should not also be consumed frequently as some cheeses contain significant amounts of saturatedfats. However, feta and skimmed milk are better options than heavy cream and creme fraiche alternatives.

According to nutrition professionals, fish should not exceed three times per weekly.

What should I eat in a day on a Mediterranean diet?

Healthy fats and proteins are key to a Mediterranean diet. There is also a lot of fresh fruits and vegetables. A Mediterranean diet should consist of seven to 10 daily servings fruits and vegetables, as well as two to four 3-ounce meals of lean protein, such as chicken or fish. It is also recommended to consume moderate amounts of healthy fats like olive oils and nuts. Each day, aim to eat at least three portions of whole grains like quinoa, barley and oats.

Additionally, limiting foods that may be unhealthy when eaten regularly is important, including all processed foods, added sugar, unhealthy fats, white bread, starches, sweetened drinks such as soda or juices, red meat, and processed meats containing saturated fat or nitrates, respectively. Dairy should also be consumed sparingly; those who choose to include dairy should use reduced-fat varieties when possible. It is important to limit fish consumption to no more than three times per semaine due to possible mercury contamination.

Planning meals can ensure that you are getting the best from your Mediterranean diet. It is important to consider the nutritional benefits and how they will affect your heart health.

It is possible to have a pleasant experience following a Mediterranean diet. This includes delicious and nutritious food items. You can eat high-quality protein such as wild-caught and grass-fed fish, organic eggs, and meat, in order to have the best meals. Additionally, incorporate heart-healthy fats from nuts, olives, avocados, extra virgin olive oil, and coconut oil. In your meals, make sure you include plenty of fresh, frozen, and whole grain options such as quinoas, barley, and oatmeal. Reduce unhealthy fats, added sweetness, processed food, starches, red and processed meats.

Statistics

1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)

External Links

How To

How does the Mediterranean Diet support brain health?

The Mediterranean diet is a pattern of eating rich in fruits, vegetables, legumes, whole grains, nuts, and healthy fats while low in red meat and added sugar. It has been linked to many health benefits - including better brain health. The Mediterranean Diet has been shown to reduce dementia risk and slow down age-related cognitive decline. It may be beneficial for mood disorders as well as protecting against aging-related oxygen damage.

Several aspects of the Mediterranean diet support brain health and reduce cognitive decline. Consuming large quantities of antioxidant-rich foods like fruits and vegetables is the most important benefit. These plant foods provide essential vitamins, minerals, and nutrients for healthy neurological function. Additionally, monounsaturated fat from sources like olive oil contributes to maintaining adequate omega-3 levels in the body--a critical component in optimal brain functioning. Additionally, limiting processed carbs may improve mental clarity. They stabilize blood glucose levels throughout a day and lower inflammation associated with chronic illnesses like stroke or Alzheimer's.

A Mediterranean-style diet that includes fresh fruits, vegetables, fish and poultry, whole grains, plenty of olive oil, good fats and occasional red wine will help you maintain adequate nutrition for cognitive decline. Furthermore, engaging in regular physical activity on an average vigorous level will further strengthen serotonin production, which supports mental well-being. Combining these tips can help you achieve good mental and bodily health in old age.